How Much Fat Is in 6 Ounce of Grilled Chicken?

Chicken wings are one of the highest-fat parts of the bird.

You've probably heard that you should eat less red meat and replace it with fish and poultry. It's good advice, in some instances, because chicken can have less saturated fat than red meat, but not all chicken parts are created equal. The exact amount of fat in chicken depends on what area of the bird you're eating. White meat has far less fat than dark meat, but all parts of the chicken contain some fat. Knowing how much can help decide what parts of the bird have a place in your healthy eating plan.

Chicken

A typical serving of chicken is equal to about 3 ounces, so a 6-ounce portion counts as two servings of meat. A 6-ounce portion of grilled chicken breast contains approximately 6 grams of fat, of which approximately 1.74 grams are saturated. The same sized serving of grilled chicken thigh clocks in at approximately 14 grams of fat, of which approximately 3.78 grams are saturated. Grilled chicken wings contain approximately 13.8 grams of fat per 6-ounce serving. Of that, approximately 3.9 grams are saturated. A 6-ounce serving of grilled chicken legs contains approximately 9.42 grams of fat, of which approximately 2.4 grams are saturated.

Fat

Fat isn't necessarily a diet enemy. In fact, you need small amounts of fat so your body is able to absorb the nutrients from your food. Fat is also essential for proper brain function. Too much fat can be a bad thing, though. When your diet contains too much fat, particularly saturated fat, you might be at an increased risk for diabetes and unhealthy weight gain. Too much saturated fat can raise your cholesterol levels, which increases your risk of heart disease. Aim to consume no more than 7 percent of your total calories from saturated fat, recommends the American Heart Association. For the standard 2,000-calorie diet, this would mean that you limit your intake of saturated fat to 16 grams or less per day.

Research

Several research studies suggest that limiting your intake of red meat can lower your risk of stroke, diabetes and heart disease. A 2012 article published in the "Archives of Internal Medicine" reports that replacing red meat with lower-fat protein sources can actually lower your risk of these chronic health problems. Skinless, boneless chicken breasts are one example of a low-fat protein source. They key is to avoid eating processed chicken, though. A 2010 article published in "Circulation" notes that eating any kind of processed meat, including chicken, can elevate your risk of health problems. Fresh, grilled chicken is a healthier option than packaged grilled chicken, which often has large amounts of sodium and preservatives.

Eating Chicken

Remove the skin from any piece of chicken you eat. This can cut the amount of fat by up to 50 percent. For example, a chicken leg with skin contains about 17 grams of fat, but if you remove the skin, it weighs in at closer to 9 grams of fat. If you enjoy the flavor the skin gives your meat, leave it on while you're grilling your chicken, but peel the skin away from the meat before you eat it. You'll still get the taste you want without all of the unhealthy saturated fat. Opt for chicken breasts most of the time since they are the part of the bird lowest in fat.

About the Author

Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.